Why Do We Experience Bloating? –– Causes and Ways to Prevent

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Bloating. I don’t know if there are a lot of other people out there who also experiences this, but you bet a sweet potato’s ass that I do. It’s something that i’ve been dealing with for quite some time now, leading me to even change my diets a few times.

It used to be pretty bad. Like, i bloat so much that i look like i’m 4 months pregnant bad. However lately, after changing my diet and cutting out certain foods like bread and sugar, i feel like i’ve been able to get it pretty much under control. Despite that however, i haven’t ever truly done a research on what causes bloating. Is it genetic? Or is it caused by certain foods that i need to avoid?


why am i bloated


I have no true idea.

Which is why today, i’m going to do some deep diving in the internet to see what i can find regarding bloating, it’s causes, and how to prevent it.


This is what we will be discussing in this post today : 


  • What is bloating?
  • Symptoms
  • Causes 
  • Food Intolerances 
  • Diet
  • Treatment



What is Bloating? 


Bloating (feeling bloated) is something that happens in your stomach that causes it to feel full or tight after a meal. Feeling bloated happens with your gastrointestinal (GI) tract is filled with air or gas.


stomach swelling


Bloating can happen at any age, and is generally linked with gastrointestinal disorders, or allergies.



Symptoms of Bloating


  • Lack of appetite 
  • Nausea
  • Vomiting 
  • Heartburn that gets worse
  • Blood in your stool
  • Constant burping or hiccups 
  • Fever (due to infection)



Causes of Bloating


Contrary to our beliefs that Instagram models have their stomach flat at every single hour of the day and have never experienced bloating a day in their lives, abdominal bloating is not something that is unusual. This can be caused by something as simple as the food you eat, as some food produce more gas than others.


foods to avoid


Bloating that follows a predictable pattern is usually not something to be worried about. However, when the pattern changes or abdominal bloating becomes worse than normal, it can also be for other simple reasons such as :

  1.  Overeating
  2. Gas ( consuming foods that can cause bloating : cauliflower, broccoli, cabbage)
  3. Food allergies 
  4. Too much carbs and sodium (salt)
  5. Soda
  6. Chronic disorders (Irritable Bowel Syndrome, Crohn’s Disease, Pelvic Inflammatory Disease)
  7. Mental health factors (Anxiety and Depression)
  8. Menstruation (in some women)
  9. Lack of fiber


Food Intolerances


Some people may become bloated after eating certain foods, therefore it is pretty common for abdominal bloating to be associated with some food intolerances or allergies.

Some common ones are :

  • Lactose : is the main carbohydrate in dairy products. It can cause a lot of other symptoms including but not limited to bloating, diarrhea, and abdominal cramps.




  • Fructose :  is a simple sugar, that comes mostly from fruit and some vegetables such as apples, grapes, watermelon, asparagus, peas and zucchini.
  • Eggs : intolerance to eggs can cause bloating, or even diarrhea.




  • Wheat and Gluten : A lot of people are intolerant to gluten. People who are gluten intolerant can have adverse effects on digestion, including bloating; when they consume foods that contain wheat, barley and rye. A more severe form of gluten intolerance is called celiac disease.





Bloating happens to a lot of us, and it can usually be safely treated at home. There are a lot of over the counter medications that can be used to treat bloating. Some of the most common medicines are :


  • Antacids : is an activated charcoal tablets that helps decrease the odor from gas. There types of medicines doesn’t really have an effect on the gas that is currently in the intestines, it will however, enable gas build-up to be burped up easier, thus reducing the amount of gas in our stomach. 
  • Simethicone : an oral anti-foaming agent that helps the gas bubbles in the stomach and intestines to come together easier, therefore making the body able to expel the gas more quickly. 




Other home-remedies include : 

  • Heat pad to the stomach
  • Eating peppermint
  • Drinking water or carbonated water 


Having a food diary to keep track of foods that causes abdominal bloating can also be helpful, as it can help us understand our bodies more and what it can and cannot tolerate. A lot of people find that simply by avoiding certain foods can prevent feeling bloated and other gastrointestinal health issues. 



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